advertisement
Question
Posted by: Mon | 2008/01/23

Diet sufficient in nutrients?

Hello,

I am a 23 y. o female, go to the gym 4 days a week for an hour, live a healthy lifestyle - no alcohol, no smoking, no coffee. I was wondering whether you could kindly let me know whether my diet is sufficient in the various nutrients/minerals needed. Here is a typical day:


Breakfast:

bowl of natural oatso easy oats made with water (occasionally with skim milk) and half a banana, a kiwi fruit and a few raspberries OR

bowl of all bran flakes with skim milk and small saucer of fruit as above


Mid-morning snack: a few cherry tomatoes and a piece of shaved chicken / 2 cream crackers with tapenade.


Lunch:

Large seeded wholewheat roll with smoked salmon, gherkin, low fat cream cheese and a peach OR

Nicoise salad (no dressing) and handful of grapes


Afternoon snack: low fat/ fat free yoghurt (usually a plain yoghurt)

Dinner: butternut, broccoli, green beans and tuna OR
pasta with mince OR
Chicken and sweet corn on the cob and sweet potato/white rice


Have water all through the day.

Am I getting enough calcium? Also trying to reduce my body fat percentage but worried I may be eating too much during the day even though my portion sizes are not too big.


Kind Regards,
M

Not what you were looking for? Try searching again, or ask your own question
Our expert says:
Expert ImageDietDoc

Dear Mon
Your basic diet seems perfectly reasonable and should not result in deficiencies. You list that you ingest milk or yoghurt or cottage cheese 3 times a day, so this should provide you with sufficient calcium if you have 3 x 250 ml portions every day. If your portions are smaller then increase them so that in total you have 750 ml of low-fat dairy products a day to provide 1200 mg of calcium. Make sure that you do eat red meat about 2 x a week so that you don't develop iron deficiencies. You don't mention your present body fat % but keep in mind that normal women who are not top athletes have a body fat % of 24% so don't stress is your % is around 24. Don't reduce your food intake further as this will no longer provide you with sufficient nutrients for good health.
Best regards
DietDoc

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

Have your say

Thanks for commenting! Your comment will appear on the site shortly.
Thanks for commenting! Your comment will appear on the site shortly.
advertisement